Sometimes the exercises that hurt the most are the same ones that have the best benefits. Thrusters along with Burpees seem to be people’s least favorite movements. The reason is because of the extended time under tension, the amount of muscle recruitment used and it’s long range of motion. These same reasons are why they are so good for you. Get comfortable with Thrusters and everything else will come easy for you.

10/27/14
A) 3×2 Pause Front Squat
B) 3×15 GHD Sit-Ups

4×1 Pause Front Squat
(For all the pauses the counts will be 5 seconds at the bottom and 9 at the top, so you should be able to go heavier than last week)

Every year around this time, no matter what type of gym you go to, there is a noticeable decline in member attendance. As soon as daylight savings time comes and the weather changes people begin to exchange their established routine for the comfort of their homes. This cycle of slacking off in the winter months only to play catch up during the warmer months yields minimal results. Imagine how much you could change and improve your body if you stayed consistent with both your training and your diet for the entire year! Consistency creates a foundation for success. You want that summer body? Well, work hard in the winter to get it.

10/24/14
4 sets
A) ME Bent Over Rows
B) ME Bench Press
(Choose a weight that allows you to get at least 8 reps every time)